Workplace Ergonomics Assessment

16 items · Health · Easy difficulty · 20 min

Quick 20-minute checklist to optimize your desk setup for comfort and reduced strain.

• Adjust chair height so feet sit flat and knees are about hip level

  Feet flat on floor; thighs roughly parallel to floor. Use a footrest if needed.

• Set lumbar support to fit the lower curve of your spine

  Move the lumbar pad up/down until it supports the small of your back.

• Position monitor at arm's length and set the top at eye level

  Keep the screen center 20–30 inches away; top third of screen at eye height.

• Align keyboard so wrists are straight and forearms are parallel to the floor

  Keyboard centered to your body; wrist rests optional for short breaks.

• Place mouse close to the keyboard and use a light grip

  Keep the mouse within easy reach to avoid overreaching and wrist torque.

• Use a document holder next to the monitor at the same height

  Position papers vertically beside the screen to reduce neck rotation.

• Reduce glare by closing blinds, adjusting monitor tilt, or repositioning the screen

  Angle monitor to avoid direct light; use an anti-glare screen if needed.

• Follow the 20-20-20 rule every 20 minutes

  Look at something ~20 feet away for 20 seconds to reduce eye strain.

• Schedule movement breaks to stand or walk for 2–3 minutes every 30–60 minutes

  Set a timer or calendar reminder to interrupt long sitting periods.

• Check ambient lighting and adjust screen brightness and contrast

  Match monitor brightness to room lighting to reduce eye fatigue.

• Keep frequently used items within easy arm's reach

  Place phone, notepad, and other tools so you don't twist or overreach.

• Tuck cables and clear under-desk obstacles to allow free leg movement

  Remove boxes and clutter; secure cables to avoid tripping or entanglement.

• Use a headset or speakerphone for calls to avoid cradling the phone

  Prefer hands-free options to keep neck and shoulders relaxed.

• Perform a quick posture check

  Do a short self-check to confirm neutral alignment and chair contact.

• Sit with hips back against the chair and maintain a slight recline if comfortable

  Ensure full back contact with the chair to use its support.

• Keep ears aligned over shoulders and relax your shoulders down

  Avoid forward head or rounded shoulders; reset posture every hour.

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